A Set of High-Intensity Exercises to Build Abdominal Muscle Lines! Have You Tried It?
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Do you prefer a big belly or six-pack abs?Anyone who pursues their physique will inevitably have a relationship with their figure. Beautiful abdominal muscles are the pursuit of everyone. However, it's not easy to achieve. Men need to reduce their weight to below 18% to make abdominal muscles stand out from the surrounding fat, allowing muscle lines to reappear.
Therefore, people with bellies need to first lose fat and then abuse their abs. The training effect will be more efficient. People with a body fat rate of 18% can directly conduct abdominal muscle training to help you sculpt abdominal muscle groups.
Many people do abdominal muscle training on yoga mats, right? Such as crunches, decline presses, scissor kicks, and plank supports are all done lying down.But beautiful abdominal muscles don't necessarily need to be created by lying down. You can also create them while standing.
Today, the author will share a set of exercises to create abdominal muscles while standing. You don't need to use a single bar, you just need to prepare a kettlebell or a bucket of water with a few kilograms to add a little weight.
The following set of training, each action lasts for 1 minute, 2 sets, can help you sculpt abdominal muscle lines.
The first action is high kicks,
When we do high kicks, we need to make sure our core is tight, and our knees should be raised as high as our waist and abdomen, which is a qualified high kick.
The second action is side leg raises,
This action requires us to raise our legs and contract our side abs. Our foot placement should be at the back side of our body, then raise our legs and contract our side abs.
You'll put your hands on the back of your head and use your elbows to touch your knees. This action also tests our core to a certain extent.
When we support the body's center of gravity with one foot, our core also needs to exert force to maintain the balance of the body. When we lift our legs slightly in the side of our body forward, instead of completely along the side of our body, it can better involve our body core.
The third action is standing knee touch,
Our arms are bent, maintaining a normal standing posture, our knees are raised, slightly twisting our body to touch our knees, let our left hand elbow touch our right knee, then let our right hand elbow touch our left knee, the action alternates.
We need to make sure that when we lift our knees, our core is in a contracted state.
The fourth action is semi-squat rotation,
First, we put our hands on the back of our head, then present a semi-squat posture, tighten the core muscle group, then twist our upper body left and right to exercise our abdominal oblique muscles.
During training, keep the legs slightly wider than the shoulders, keep the upper body upright, and feel the force of the muscle group.
The fifth action is standing side extension,
This action requires a little weight, but it doesn't matter if there is no weight. One hand holds a kettlebell on the side of our body forward, and the other hand touches our ear, then our body extends downward to the side of the hand holding the dumbbell, then stretch up.
This action makes our upper limbs stronger and more beautiful. Our core is involved in this action throughout. The author hopes that the little friends will use their core strength to lift the weight instead of using their back strength.
